Kettlebells

“Murph” 5-28-2018 First off, what an amazing group of people we have at GCF! This community is awesome, generous, caring, supportive, fun and hilarious! You

Partner AMRAP 25 300m Farmer Carry Together (53/35+ Only 1 set of weights, switch as needed) 40 DB HPSN (By feel) 20 T2B 20 Ring

10m Alternate R/L TGU (by feel) Then, For time: 21, 15, 9 Thruster (95/65) Box Jump (30/24) “The young man knows the rules, but the

For total time: 3rds – 10 DL (225/155) 50 Double Unders *Rest 2m 3rds –  6 HPSN (135/95) 15/10 AB Calories *Rest 2m 3rds – 

5rds – 5 DB Press Right/5 DB Row Right/50ft OH DB Walk Right – then repeat with Left side Then, EDT – 16rds/15sec intervals Sprint 

3rds for time: Run 200m 20 PCL (135/95) Run 200m 20 B.O.B. Run 200m 20 Pull-ups “The man with a new idea is a crank…

AMRAP 12 25 Double Unders 8 DB Step Overs (20″/heavy DBs by feel) 200ft Sled Pull (3/2) Then, Tabata L-Sits “Time you enjoy wasting is

“Elizabeth” 21, 15, 9 for time CL (135/95) Ring Dip Then, 5rds – 40ON/20OFF Weighted Bridges (from elbows, 45/25) “Love is that condition in which

For total time: 3rds – 2m rest between 6 DB Man Makers (by feel – goal fast & UB) 12 Pull-ups Sprint 200m *Rest 4m

EMOTM 10 – 3 Strict Press (Pause at top/4sec lower – weight by feel) Then, For time: 30, 20, 10 Bupree Box Jumps (24/20) 20/15